Comparing Nutrients in 1 pound Rolls, hamburger or hot dog, wheat/cracked wheat VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	42% 1220kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	52.4% 0.84g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 215g	27% 35g	130g per day for Men 19-50 years
Sugars	43% 31.3g	25.5% 18.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	18.7% 13.6g	1.75% 1.27g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 10.4g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0g	% 15.6g	g per day for Men 19-50 years
Fiber	50% 19g	39.4% 15g	38g per day for Men 19-50 years
Protein	95% 53g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.3mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.7mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 381μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36% 0.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.55% 5.9mg	11.6% 10.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.7% 31μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	89% 889mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	41.3% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	166% 13.2mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	33% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	100% 699mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	140% 2100mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	48.2% 5.3mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.3% 160g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, wheat/cracked wheat VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Rolls, hamburger or hot dog, wheat/cracked wheat versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Rolls, hamburger or hot dog, wheat/cracked wheat vs Cooked Frozen Carrots:

• 1 pound of Rolls, hamburger or hot dog, wheat/cracked wheat has 17.7 times more Vitamin B1, 7.9 times more Vitamin B2, 11.5 times more Vitamin B3, 3.8 times more Vitamin B5, 1.5 times more Vitamin B6, 7.6 times more Vitamin B9 and more Vitamin B12 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 31.3 times more Vitamin A, 1.8 times more Vitamin C, 2.5 times more Vitamin E and 2 times more Vitamin K than Rolls, hamburger or hot dog, wheat/cracked wheat.
• 1 pound of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C
• 1 pound of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Rolls, hamburger or hot dog, wheat/cracked wheat vs Cooked Frozen Carrots:

• 1 pound of Rolls, hamburger or hot dog, wheat/cracked wheat has 5.6 times more Calcium, 2 times more Copper, 5.5 times more Iron, 4.3 times more Magnesium, 7.4 times more Manganese, 5 times more Phosphorus, 44.5 times more Selenium, 7.8 times more Sodium and 3.3 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.6 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Cooked Frozen Carrots contain similar levels of Potassium per one pound.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, hamburger or hot dog, wheat/cracked wheat has 7.3 times more Energy, 5.3 times more Fat, 6.2 times more Saturated Fat, 4.2 times more Omega 3, 5.6 times more Omega 6, 6.1 times more Carbohydrate, 1.7 times more Sugars, 10.7 times more Fructose, 1.3 times more Fiber and 20.2 times more Protein than Cooked Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein